Weekly Summary 21/02/11 - 27/02/11

This week i decided rather early on that it would be more of a 'down' week to let my body recover. As such, I had no intention of getting up for my early morning runs. This was a nice change to the week.
My goal of hitting 600km for the month is still doable but its not going to happen for me. I'm not going to kill/injure myself to get there besides the whole reason of having the target is to get me running more consistently - which is happening.

Monday was my first day back to NRG. We did 7 sprints up stairs on a fairly easy loop. Im finding my fitness has been given a massive boost recently and these sessions are becoming easier and easier.
(PM) 10.97km 54.21min 4.56min/km  (run to NRG)
(PM) 9.97km  55.20min 5.33min/km

Tuesday was an easy run home then a couple of hill laps. Nothing exciting to report.
(PM) 15.75km  1hr 10 40sec 4.29min/km (500ml water)


Wednesday I decided towards the end of the day (after stuffing my face with doughnuts) that I would have a crack at beating my record time home.
This went extremely well and I hit a tonne of sub 4 kms in the process.
(PM) 11km 43.26min  3.56min/km (500ml water)

Thursday was a very gentle run home, again I ran this without feedback from my garmin, just by feel. Surprising how much faster I run that way.
(PM) 11km  50.05min  4.34min/km  (500ml water)

Friday I decided to do my morning run. Just 16km and I started off slow and built up to a decent clip. Felt great afterwards and wished I had been doing that all week.
Then in the evening just a recovery run home.

(AM) 16.07km  1hr 9min 17sec   4.18min/km (500ml water)
(PM) 11km  50.26min  4.34min/km (500ml water)

Saturday i woke up at 5am to run a 50km loop i had planned out. Up the pacific highway, up bobbin head and kuring gai chase road. Nice elevation change in the national park but overall not a great deal of vertical.
I paced myself pretty decently, running quicker on the way back. PLenty of energy in me. 1 toilet stop and 1 stop to get some drinks but that was it.
Went through the marathon mark in 3hrs 25 which was good as I felt like I was plodding along.
Recovered well the next day, no pain whatsover in my legs. Fantastic.

50km - 4hr 2min  4.50min/km (2 bagels, 2 bananas, 2 powerades, 1.5litres of water with nuun tablets)


Sunday - Just a gentle 5km on the treadmill in my 5 fingers. Legs felt fantastic but using this day as a rest day. No great intention to run today although the legs have plenty of energy. SHould be another good week ahead.

5km - 25 min 5min/km


Total Summary:

140.79km - 10hrs 59mins 49 secs

Happy with the week. Lowest mileage of the month but I also recorded my longest run. Need to do more of those and will look to do another long run next weekend.

Finally Running Again

At last im back to good health and running again. My hip feels good enough to run on so ive been easing myself back nice and slowly. I've made a conscious effort not go crazy so im sensibly upping the mileage little by little.

Last week i managed 60.75km with my longest run being 25km on the Great North Walk track. Really rough going, hot and not good running .Took 4hrs but i felt awesome afterwoods.

This week i managed slightly more - 80.5km. Longest run being a 29.5km effort after work on Thursday.

I had planned to wake up this morning and clip of 40km but once i woke the motivation wasnt there. I also got badly burnt on my run the previous day so i just didnt fancy going out in it. So i hit the gym instead and concentrated on some hip strengthening and plyometrics.

The plan next week is to start my morning runs again followed up with my runs home.

Bit gutted as well as I was too late posting my entry for the Centennial Park 100km event in February. I had set my sights on this but will have to find something else to do instead. Could have been too soon to race after my injury anyway so its probably not a bad thing.

End of 2010

Well i havent blogged for some time due to my hip injury, so there has been practically no running in December. Very little gym work too....

2010 stats are as follows:
2090 stats in red:

2806km - 252hrs - 63,355 metres of elevation, 173, 130 calories burnt.
683km - 60hrs - 22,373 metres of elevation, 46,365 calories burnt.


So not big mileage by any standard. I was fairly inconsistent and had a couple of months of zero running due to injury. Hopefully 2011 will see me build on that.

This year i'd like to achieve a sub 3hr marathon, achieve a sub 10hr 100km time and complete my first 100 miler.

Lots of things to aim towards and look forward too.

Meanwhile, the last 2 days i have managed a 6km and a 10km run with no hip pain! Very pleased but im cautious to take it easy. Will be looking to build on this and hopefully in the next couple of weeks get my mileage back up to where it should be.

Slow return to running

Its been well over a week since I last blogged and that was due to my first DNF at Glenbrook Marathon.

Just 4km i tripped and fell hard on my hip. Extremely painful and I was hoping I could run it off. However running into the 18km aid station I just couldnt take it any more, so that was the end of that.

A week of no running and I tentatively ran 11km home on Monday. Still some pain but ok to run. Tuesday off and tonight was another run home which felt incredibly hard - however I wasnt hurting. Just some slight niggly pain when I arrived home. As long as I stay away from speed work I should be ok. I predict another 2 weeks before im back to normal.

In the meantime im planning a fairly long run on Friday in a bid to keep me out of the pubs. Havent looked at the route but it will be mainly road and most likely an out n back of 40 - 50km depending on how my hip holds up. If it hurts i'll cut loose, no point pushing it.

Looking into January I have my sights set on the Narabeen All Nighter 12hr race. This will be a fairly brutal test of how I cope running when tired - with no practice im not very confident. Also the mental toughness required to go round and round a 3.3km route will be something else which i'm unsure about.

Anyway, im alive and im running again and thats the main thing! Life is good!